CrossFit Workout 5/10/18 Thursday

Warmup
only 1 warmup today:
16 min emom:
min 1: :30 of high knees/butt kicks (switch every round)
min 2: :20 ring row to chest hold-get more challenging each round
min 3: :40 of double unders
min 4: 10 double kb cleans

CrossFit Workout
For time:
150m farmer’s carry 2×24/16
1 mile run
150m front rack carry 2×24/16
100 double unders
150m crush carry 1×32/24
30/24 calorie row

28:00 cap
Instead of single unders, today I either want you to scale reps of double unders or do 60 stick jumps

Lift
no lift. mobility instead

Skills
3 rounds supersetted:
1 dragon flag negative as slow as possible https://www.youtube.com/watch?v=g8HZ8W3VPJI
+
10 ghd situps
+
10 glute ham raises
rest as needed

Conditioning 
30:00 of:
1:00 walk
1:00 jog
1:00 run
Score is total meters.